08/19/2019

CrossFit 45 North – CrossFit

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Ben’s Bullet Proof Shoulders (No Measure)

1. 20 per side Side Plank with reverse fly

2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold

3. 15 Scapular Retraction Pushups

4. 20-25 T’s on box with overload on every 5th rep

5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep

6. 15- 30 Cuff Isolations each arm

Jennie’s Shoulder PT

Band on wrists:

10 Motions each way, each arm

Forward

Diagonal

Sideways

Circle Clockwise

Circle Counter Clockwise

Metcon (3 Rounds for time)

3 Rds, Each for time:

12 Hang Power Snatches (115/75)

15 Pull Ups

18/15 Cal Row

RX+: Bike cals, and C2B Pull Ups
Rest 4 Minutes between rounds.

BWB: Metcon (3 Rounds for time)

3 Rounds, each for time:

12 Hang Power DB Cleans (35/25)

14 DB Rows (7/arm)

16/12 Cal Row
Rest 2 Minutes between Rounds.